Pool Workout with 1 Piece of Equipment

Sunday, January 16 2022

Aqua Gym Fitness is back with workout #15, Unilateral Strength & Power.  This 60-minute shallow water workout features several 6-minute circuits, each include exercises for upper body, lower body, cardio and core.  The twist here is that you get to choose the style of equipment you want to use.  The use of a single piece of equipment provides creative fitness challenges for the core and more. 

The workout can be performed with just the water’s resistance, but over time you should consider adding in a piece of equipment.  The exercises in this workout were designed to utilize a single piece of equipment for extra resistance and better fitness results. Training with one piece of equipment has advantages.  The core has to stabilize and work harder with the asymmetrical use of equipment on one side of the body.  Also, the hands get more rest time when the equipment is switched from one hand to the other. 

Equipment options include a foam dumbbell, an Aqualogix drag belle, a quartered noodle or webbed gloves.  In the video, one participant (Eliza) was using a foam dumbbell, and the other participant (Sasha) was using an Aqualogix drag belle.  If you do not have foam dumbbells, you can try cutting up a noodle into quarters to achieve similar buoyant resistance.  If you have both the Aqualogix belles and foam dumbbells, you should definitely try varying up this workout by utilizing both types of equipment because the outcomes are different. 
Watch Stephanie talk more about the workout. 

Unilateral Strength & Power is a total body workout that is designed to improve both muscular and cardiorespiratory endurance.  The workout is comprised of seven 6-minute circuits.  Each circuit includes two upper body exercises, one performed unilaterally and the other executed with both hands on the equipment.  Each circuit also includes two lower body exercises, one performed unilaterally and the other executed with both hands on the equipment.  The circuits then progress to 2-minutes of cardio, followed by 1-minute of core training. 

Poolfit extends a big thank you to Stephanie Newberry for another successful AquaGym Fitness (AGF) Workout.  We also want to thank the pool participants in the video. Sasha Lewis is a staff member of the recreation department where Stephanie teaches some AGF classes.  Eliza Young is familiar to Poolfit subscribers from her video, Stretch Flex.  Good news!  Another edition of Stretch Flex, featuring Eliza, is posting next week.
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Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.